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Here are the nutritional benefits of sweet potatoes:
1) Rich in dietary fiber: Sweet potatoes are rich in dietary fiber, which helps to promote intestinal peristalsis, prevent constipation, and maintain intestinal health.
2) Provides a lot of antioxidants: Sweet potatoes are rich in antioxidants such as carotene, vitamins C and E, which help fight free radicals and protect cells from oxidative damage.
3) Regulates blood sugar levels: Sweet potatoes are low GI (glycemic index) foods that help control blood sugar levels, which is beneficial for diabetics and those who want to keep their blood sugar stable.
4) Boost the immune system: Sweet potatoes are rich in vitamins A and C, which help to enhance immune system function and improve immunity.
5) Maintain eye health: The -carotene in sweet potatoes is an important nutrient needed for the retina, helping to protect eye health and prevent vision problems.
6) Promotes digestive health: Sweet potatoes contain easy-to-digest starch and dietary fiber, which can help promote gastrointestinal health and reduce digestive discomfort.
7) Provide abundant trace elements: Sweet potatoes contain a variety of trace elements such as potassium, manganese, copper, etc., which help to maintain normal physiological functions.
8) Benefits for Women's Health: The nutrients in sweet potatoes have positive effects on women's reproductive health, such as the relief of pregnant women and PMS.
Four delicious ways to make sweet potatoes::
1. Stewed pork ribs with sweet potato
Ingredients: Pork ribs 500g;1 sweet potato (about 500 grams);Ginger to taste, sliced;1 green onion, cut into sections;Cooking wine to taste;Light soy sauce Appropriate amount;Salt to taste;Water to taste;Cooking oil to taste.
Steps:1Ingredients: Wash the pork ribs, peel and cut the sweet potatoes into cubes, slice the ginger, and cut the green onions into sections.
2.Sauté the ribs: Heat a pan, add a small amount of cooking oil, and sauté the ribs in the pan until the surface of the ribs is golden brown.
3.Add the ginger slices and green onions: Add the ginger slices and green onions and stir-fry until fragrant.
4.Add cooking wine and light soy sauce: Pour in an appropriate amount of cooking wine and light soy sauce and continue to stir-fry well.
5.Add water: Add enough water, a little more water, to cover all the ribs and sweet potatoes.
6.Simmer: When the water is boiling, reduce the heat, cover the pot and simmer slowly. You can choose to use an electric pressure cooker or a regular pot and simmer over low heat until the ribs are cooked through.
7.Add the sweet potato: When the ribs are simmered until almost cooked, add the chopped sweet potato cubes.
8.Seasoning: Add salt to taste and continue to simmer until the sweet potatoes are ripe and the soup is rich.
9.Remove from the pan: Finally, check the taste and make sure the seasoning is moderate, and then remove from the pan.
Tips: 1) Pork ribs selection: Choose ribs with a certain meat quality, which will be more delicious when stewed.
2) Handling of sweet potatoes: The size of sweet potato dices can be determined according to personal taste preferences, and it is generally recommended not to cut too large for better flavor.
3) Cooking time: The simmering time can be adjusted according to the different utensils to ensure that the ribs and sweet potatoes are ripe and flavorful.
4) Pay attention to the amount of salt when seasoning: Pay attention to the amount of salt when seasoning, you can add it in batches and slowly adjust the taste.
2. Sweet potato leaves mixed with tofu
Ingredients: 1 handful of tender sweet potato leaves;1 piece of soft tofu;Garlic to taste, minced;Ginger to taste, minced;Light soy sauce Appropriate amount;Salt to taste;Cooking oil to taste.
Steps:1Ingredients: Wash the sweet potato leaves and cut them into sections. Cut the tofu into cubes and set aside.
2.Blanching: Blanch the sweet potato leaves in boiling water to keep the color bright green, remove and drain for later use.
3.Cook tofu: Add an appropriate amount of water to the pot, put the tofu cubes into the cooking, and remove them for later use.
4.Stir-fry garlic and ginger: Heat a pan, add cooking oil, and sauté minced garlic and ginger until fragrant.
5.Add the sweet potato leaves: Add the blanched sweet potato leaves to the pot and stir-fry quickly.
6.Seasoning: Add light soy sauce and continue stir-frying, adjusting the heat.
7.Add the tofu: Place the cooked tofu cubes in the pot and stir gently so that the seasoning evenly coats the tofu and sweet potato leaves.
8.Add salt: Add salt to taste and continue to stir-fry well.
9.Remove from the pot: Mix the tofu and sweet potato leaves well, remove from the pot and serve.
Tips: 1) Sweet potato leaf treatment: Choose fresh and tender sweet potato leaves, wash them and remove stems and cut them into sections, which can improve the taste.
2) Tofu selection: Choose tender tofu for a more delicate taste.
3) Condiment pairing: The amount of light soy sauce can be adjusted according to personal taste, and it can be paired with some coriander or crushed peanuts to increase the taste.
4) Don't over-stir-fry: Tofu is tender and smooth, avoid over-stirring to avoid breaking.
3. Roast beef with sweet potato
Ingredients: 300g beef fillet;1 sweet potato (about 500 grams);1 onion, diced;Garlic to taste, minced;Ginger to taste, minced;Light soy sauce 2 scoops;1 tablespoon of cooking wine;2 tablespoons tomato paste;1 tablespoon brown sugar;Salt to taste;Cooking oil to taste.
Steps:1Ingredients: Sliced beef, peeled and diced sweet potato, diced onion, minced garlic and ginger.
2.Boiled sweet potato: Blanch the sweet potato pieces in boiling water, cook until lightly cooked, remove and set aside.
3.Stir-fry garlic and ginger: Heat a pan, add cooking oil, and sauté minced garlic and ginger until fragrant.
4.Stir-fried beef: Add the beef slices to the pan and stir-fry until browned.
5.Add the onion: Add the chopped onion cubes and continue to stir-fry until the onion is tender.
6.Seasoning: Add light soy sauce, cooking wine, tomato paste, brown sugar and stir well.
7.Add water: Add an appropriate amount of water so that all ingredients are covered with the broth.
8.Add salt: Add salt to taste and continue to stir-fry evenly.
9.Boil: When the water is boiling, add the cooked sweet potato cubes, reduce the heat, cover the pot and simmer until the beef is cooked and the soup is thick.
10.Remove from the pan: Finally, check the taste and make sure the seasoning is moderate, and then remove from the pan.
Tips: 1) Beef selection: Choose tender beef, it is best to maintain an even thickness when slicing, and it is easier to absorb the flavor when cooking.
2) Handling of sweet potatoes: The size of sweet potato pieces can be set according to personal taste preference, and it is easier to absorb the flavor after cooking.
3) Condiment pairing: The combination of tomato sauce and brown sugar can make the dish more flavorful, and it can be adjusted according to personal taste.
4) Simmer time: Simmer enough time to make the beef tender and delicious.
Fourth, sweet potato steamed rice
Ingredients: 2 cups of rice;1 sweet potato (about 300 grams);Water to taste;
Steps:1Ingredients: Wash the rice, peel the sweet potatoes and cut them into small pieces for later use.
2.Mix rice and sweet potatoes: Mix the washed rice and cut sweet potato cubes together.
3.Soaking: Add an appropriate amount of water to the mixed rice and sweet potatoes and let them soak for a while to make the rice fuller.
4.Steamed rice: Put the mixed rice and sweet potatoes evenly in the steamer and steam them over medium-low heat. Steam for about 20-30 minutes until the rice is cooked through.
5.Loose rice: Remove the steamed rice and gently toss with a rice spatula to make it more loose.
6.Enjoy: Serve the steamed sweet potato rice on a plate and can be eaten as is, or with other dishes.
Tips: 1) Sweet potato selection: Choose sweet potatoes with a delicate taste and bright color, which can not only add color but also enhance the taste.
2) Soaking time: The soaking time should not be too long, so as not to cause the rice to be too moist.
3) Water quantity control: The amount of water added should be moderate, and the ratio of rice to water is generally 1:15. It can also be adjusted according to personal taste.
4) Steaming time: The steaming time will vary according to the different pots and heat, and can be adjusted appropriately according to the actual situation.
5) Pair with other dishes: Sweet potato steamed rice can be paired with other dishes such as stews and stir-fries to add layers of flavor.
In the cold winter, we often look for some food to warm the body, and sweet potato, as a "stick" delicacy, not only gives the taste of pleasure, but also is full of health gifts. Laxative, anti-cancer, and hypoglycemic, this nutritious root food is ideal for winter health care. Therefore, whether it is outdoors in the cold wind or a warm family dinner, eating more sweet potatoes is to take care of the body. Let us join hands with this "one" in winter, stand firm on a healthy footing, and welcome a better and healthier day.